Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Brant! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form over number of reps always! Listen to your body!
Description: A great overall warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles. Focus on holding your core tight to keep a rounded posture to support your back.
Goal: 2 rounds of 10 circles each direction
Description: do 10 reps of each exercise prior to each workout
Description: Start in a tall plank position with core engaged. Perform scapular protraction and retraction while keeping elbows straight.
Goal: 2 rounds of 8 reps
Description: Begin with your hands at an appropriate distance away from the wall. Raise one foot on to the wall in a straddled position then the second leg. Extend away from the wall as far as you can control to planche over your wrists.
Goal: 2 rounds of 2 reps of 15 sec holds
Description: This move starts with arms holding onto pull-up bar. You will allow your legs to bend slightly with some weight through your arms working to hold your shoulders active and hold legs up if able.
Goal: 2 rounds of 2 reps with 15 second holds
Description: 2 rounds of 1-2 reps
Description: Use your core to stay flat, not rotated during your walk, engage your glutes to keep your hips up without dipping. Walk forwards moving your opposite hand and foot at the same time.
Goal: 2 rounds of 1 minute practice
Description: You will jump with your arms over head as high as you can, land and roll your body backwards making sure your spine is in a hollowbody shape to prevent discomfort. Then continue the momentum forward and come back into standing and immediately jump again. This should be continuous movement to get your heart rate pumping!
Goal: 2 rounds of 10 reps
Description: This is about form and control. Just keep going!
Goal: 2 rounds of 10 reps (1 rep is hollow, tuck, hollow, v-up)
Description: Focus on cardio, core and coordination
Goal: 2 rounds of 30 seconds per round
Goal: 1 round of 30 second holds x 2 reps per side
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 30 sec holds x 2 reps each leg.
Description: This move starts laying on the ground on your stomach with your arms overhead. With your palms facing down, raise your chest up off the floor into a superman, then perform a lower trap slide (like you’re doing a jumping jack). Return your arms to the overhead position, then lower your chest back to the floor.
Goal: 2 Rounds of 10 reps.
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 2 rounds of 5 reps
Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides. Rotate your toes up to the ceiling then place back on the floor.
Goal: 2 rounds of 10 reps each direction
Description: Begin with your hands on an appropriately high surface to do chair dips off it. Cross one leg over the other into a figure 4. Perform a tricep dip maintaining your elbows as close to your body as you can.
Goal: 2 rounds of 10 reps.
Description: Begin by rolling your feet back over your head. Roll forward into a straddle and press up into stalder. Try to do the reps continuously for cardio.
Goal: 2 rounds of 10 reps
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.
Goal: 2 rounds of 5 reps each direction
Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.
Goal: 2 rounds of 5 reps
Goal: 2 rounds of 60 second hold each leg at end of workout
Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your hands, or even elbows if you can. The wall will help you stay over your feet and not shift your weight backwards.
Goal: 60 sec holds x 2 reps.
Description: Begin in a wide push-up stance with your hands on an elevated surface. Perform a push-up with good form.
DO THIS ON YOUR BENCH LIKE WE DID IN THE CALL
Goal: 2 Rounds of 8 reps
Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground. Focus on holding your core tight to keep a rounded posture to support your back. IF able, lift the 2nd foot to hold a full frog stand for 1 sec.
Goal: 2 Rounds of 5 reps
Description: Follow the video to perform a kong walk.
Goal: 2 rounds of 2 minutes
Description: Holding the rings lean backwards with feet flat on the ground, knees bent and hips level with knees. Keep hips elevated throughout by contracting glutes strongly. Then you will complete rows.
Goal: 2 rounds of 10 reps.
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 2 rounds of 8 reps.
Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.
Goal: 2 rounds of 3 reps.
Description: Balance in a bent knee v-stand with your arms behind your legs. Use your core to not lose the compression as you straighten out one leg at a time.
Goal: 2 rounds of 5 leg kicks each
Description: Sit on an exercise ball with your palms on the foot. Weight shift to one side then point your toes and lift your opposite leg up off the floor. Ensure your quad (front of thigh) is tight so you do not have a “lag” at your knee.
Goal: 2 rounds of 5 reps each leg
Goal: 2 round of 30 second holds each leg at end of workout
Description: Begin by sitting on one of your hands. You will lower your head (ear to shoulder) in the opposite direction then tilt your nose down towards the floor.
Goal: 15 sec holds x 4 reps each side.